CrossFit Bartlesville – CrossFit
HOME WOD
HW: Metcon (AMRAP – Reps)
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WOD Video: https://youtu.be/NqJsCxhkcBc
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EMOM x 15 / 5 Rounds / AMRAP
1st min – Run 100m
2nd min – Max Push ups
3rd min – rest
(score = total push-ups)
BARBELL
BAR: Split Jerk (5×4 @ 65%)
CNS Warm-up:
5-4-3-2-1 Split Jerk, increase each set such that sets 4 and 5 are heavier than the 5×4@65% weight / proceed to to 5×4 @ 65%
BODY WEIGHT MOSTLY
BWM: Metcon (Time)
5 RFT / 20 cap
30 Air Squats
20/15 cals Bike
10 Ring Rows | RX+ Strict
Run 400m
WOD
WOD: Metcon (Time)
3 RFT / 20 cap
50 Jump Lunges
40 Sit ups
30 WBS 20/14/10
20 Am KBS, 55/35 | 45/25#
10 Burpees
KIKR
KIKR: Metcon (Calories)
1 min – max cals Bike
50 Jump Lunges
1 min – max cals Bike